(551) 427-5077

Saturday – August 8

15 Minute Partner “Molly” (Teams of 2)

15 Minute AMRAP

200 M Run

30 Deadlifts (165/105)

400 M Run

30 Hand Release Push Ups

800 M Run

30 Air Squats

Rest 5 Minutes, then

10 Minute Heavy Partner “DB” (Teams of 2)

10 Minute AMRAP

5 Burpees

10 KB Swings (53/35)

15 Shoulder to Overhead (115/75)

 

Friday – August 7

Part 1:

10 Minutes to work up to a heavy 

Clean & Jerk

Part 2:

“Death By”

Clean & Jerk (135/85)

*Minute 1, complete 1 rep.  Minute 2, complete 2 reps.  Minute 3, complete 3 reps….etc until you reach a rep count that cannot be finished within the minute.

*13 Minute Cap (91 reps)

*Compare results to November 13, 2014

 

Thursday – August 6

16 Minute Alternating EMOM

Odd Minutes:

Hang Power Snatch

Hang Squat Snatch

Overhead Squat

Even Minutes:

30 seconds of toes to bar work

*We are not recording the amount of toes to bar achieved.  Pick a number or time frame to go after it.  Use this as skill work rather than a max effort.

Tuesday – August 4

Part 1:

4 x 3

Add 2-5 % from heaviest successful set of 4 from last week

4 x 2

Add 2-5% if possible

4 x 1 

Add 2-5 % if possible

Part 2 (Optional):

“Beep Test” (Run your face off until you can’t…..you’ll see!)

OR

Run 800 M

Rest 2 Minutes

Run 400 M

Rest 1 Minute

Run 200 M

Monday – August 3

 

Part 1:

5 Sets (Not for time)

7-10 Split Jerks

*Done with an empty barbell

*Work on your catching position

Part 2:

7 Sets

1 Push Press

1 Push Jerk

1 Split Jerk

*Try to match your heaviest set from Friday 8/1 for at least 4+ sets

Part 3:

10 Minute AMRAP

Run 200 M

15 Push Ups

5 Front Squats (155/95)

*Bar must start from ground